Exercise prescription Flashcards
Slippery slope
fun- what you want when you want
Function- choices made based on decreased physical capacity
Frailty- require help with ADLs and IADLs
Failure- completely dependent
frailty
Unintentional weight loss of greater than 10 pounds in past year
Self-reported exhaustion three or more days per week
Muscle weakness, grip strength less than 25 for women and less than 32 for men
Walking speed less than .8 m/s
Low level of activity
three out of five is frail
One or two is pre-frail
Too much stress
greater than 100% of max
Injury or tissue death
Sufficient overload
60-100% of max
Strengthening
Usual stress
40 to 60% of max
No change in tissues
too little or no stress
0 to 40% of maximum
Atrophy and loss of ability to adapt
overload
60% maximum capacity to improve
fitt principle
frequency
Intensity
Time
Type
functional training
Overload the activity of interest to challenge the entire entire neuromuscular system
Simple to complex
Slower to quicker
stable to unstable
Eyes open to eyes closed
Form to intensity
Base of support to outside base of support
true Strengthening takes
6-8 weeks
aerobic exercise frequency and intensity and time
Five times a week
60 to 90%
150 to 300 minutes per week- at least 10 minutes at a time
intensity measured using
Target heart rate
karvonen method
Rate of perceived exertion
Talk test
Target heart rate
220-age x 60% to 90%
karvonen method
([60% to 90% x (220- age- resting heart rate)] +resting heart rate)
12-16 RPE
60 to 90%
strengthening exercise, frequency, intensity, and time
Two times a week
60 to 100% of one rep max for strength gains
8 to 10 exercises; major muscle groups
Determine strengthening exercise intensity by
selecting weight thought to have patient experiencing muscle fatigue at around 10 reps
Have patient performed 1 to 2 reps and assess RPE
11 to 15 on 6 to 20 point scale
Somewhat hard to hard- 70 to 80%
8-12 reps result in momentary muscle fatigue- look for concentration, slight trimmer, mild increase in respiration
Strengthening exercise and power
Alter exercise by adding a speed component
Begin once full set without compensations are achieved
frequency 1 to 3 times a week
Intensity 20 to 80% one rep max
1-6 sets of 4-20 reps
1- 11 exercises
Watch for breath holding and form
Flexibility exercise frequency, intensity, and time
5 to 7 days a week
30 to 60 seconds
3 to 4 reps each
Subocciptal, pec minor, downward rotators, protractors, lumbar extensors, ER, ankle PF
Balance exercise
daily
Overload challenge, near falling
50 hours over 3 to 6 month period
